MUSCLE/BONE STRENGTHENING

ACTIVITY

PHYSICAL EDUCATION
AND HEALTH

Prepared by:
Mr. Marciano G. Aquino
Mr. Roque D. Rodulfo
 MUSCULAR ENDURANCE
Refers to the ability of a given muscle to exert force
repetitively and consistently , over a chosen period of
time.
MUSCULAR ENDURANCE IN SPORTS
Doing one movement repetitively is a great way to
improve your muscular endurance
5 MUSCULAR ENDURANCE EXERCISES
PLANK

Photo Credit: Google

In your starting resting position, lay flat on your stomach
(hips touching the ground) with your legs flat and upper
body propped up by your forearms.
Tighten and clench your lower back and shoulders to
elevate your hips off the ground.
Hold for as long as you can (aim for 30 to 45 second
intervals) and then relax.
That completes one repetition.
Perform 5 sets of your longest hold possible.
At the end of the 5th set, your arms should be quivering.
This is a good indication that you’re pushing your limits.
Body Weight Squats

Photo Credit: Google

 Start by standing upright with your feet placed slightly wider
than shoulder-width apart and toes pointed straight forward.
 Bend your legs and drop your bottom down to the height of
your knees. Your legs should form a 90-degree angle at the
bottom of the movement.
 Drive your body weight through your heels and push yourself
back upright, squeezing through your glutes on the way up.
 Maintain good form by keeping your chest out and shoulders
back. Don’t let your torso become parallel with the ground.
 Perform 5 sets of 25 repetitions. Adjust this rep number if you
feel you can do more at the end of each set.
Walking Lunges
Photo Credit: Google
Stand upright with your feet shoulder-width apart.
With your right leg, take a large step forward then
drop your bottom down so that your back leg kisses
the ground.
Push your weight down through your front heel in
order to stand back upright.
Repeat the same motion with your left leg.
Resist the urge to drop your torso. Keep your abdomen
upright.
Perform 5 sets of 30 lunges (15 on each leg, per set).
Pushups
Start in a resting position (just like performing a plank),
laying flat on your stomach.
Push yourself off of the ground into a plank position,
holding your body up with your hands and toes.
Lower yourself back downwards, letting your chest touch
the ground.
Promptly push your weight down through your palms and
elevate your body back to a plank position.
If this movement is too advanced for you, start with your
weight on your knees.
Perform 5 sets of 15 repetitions (adjust as needed).
Situps
Photo Credit: Google
Start by laying flat on your back, with your legs bent
and your feet flat on the ground.
Clench your stomach muscles to bring your torso up
so that it’s flush with your thighs.
Resist the urge to use momentum to bring your body
up.
Guide your body down in a controlled motion to
maximize your muscle use.
Perform 5 sets of 25 repetitions.